If you suffer from low testosterone, finding the motivation or energy to work out can be tough. However, exercising can be one of the most beneficial ways to kickstart your body’s testosterone production. Apply these four principles to your next workout to help combat low testosterone and the side effects it causes.

1. Train large muscle groups.

If a spike in testosterone is your goal, focus your efforts on training large muscle groups – such as your chest, back, and legs. Compound (multi-joint) exercises for these areas recruit more muscle fibers than isolation exercises for smaller muscle groups, and cause your body to produce more growth hormones. Pick three multi-joint exercises per workout: an upper-body pushing movement, an upper-body pulling movement, and a lower-body lift.

2. Lift heavy weight.

In the same vein as the last tip, lifting heavy is the best way to boost testosterone levels. Your body releases testosterone when it is put under stress, and lifting heavy weights places more stress on your body than lighter weights do. Lifting “heavy” is a relative term, and can be different for everybody, but stick with a weight that challenges you to complete 6-8 reps.

3. Utilize longer rest periods.

Studies have shown that longer rest periods (2 minutes or longer) in between sets are better for boosting testosterone than shorter rest periods. This makes sense. Since you want to lift heavy as heavy as possible, you want to give your body sufficient time to recover in between sets.

4. Avoid chronic cardio.

Some forms of cardio, such as sprints, can actually improve testosterone production, but too much of it can have the opposite effect. Scientists have found that endurance sport athletes, such as cyclists and distance runners, had lower testosterone levels than their weightlifting peers. In fact, they even had lower testosterone levels than the untrained control group.

Sometimes, low testosterone is only treatable with medical care. In those cases, NuWave Medical, PLLC is here to help. Our male hormone replacement therapy is proven to treat symptoms caused by low testosterone. If you live on Long Island, and are ready to make a change, give us a call at (631) 343-7144.